Throwback to the 2017 Inguz Nation Throwdown!
Inguz Update: Sign your team up for the 2019 Inguz Nation Throwdown today at the link below!! All teams must be registered by Sunday, January 27th to receive a competition t-shirt.
Inguz Nation Throwdown Registration
WOD
“Speed Bump”
In Teams of 3…
For Time:
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65#)
30 Toes to Bar
30 Thrusters (95/65#)
100/75 Calorie Assault Bike
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/75#)
30 Toes to Bar
30 Thrusters (115/75#)
100/75 Calorie Assault Bike
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95#)
30 Toes to Bar
30 Thrusters (135/95#)
* Break up reps as needed between partners. There is a 30 minute time cap on this workout. Post time to the whiteboard.
Olympic Lifting Class
1. 10min E2MOM: 10-8-6-4-2 Bench Press (climbing)
* Each round should be a challenging weight but not a max effort.
2. Every 90sec x 6: Power Clean + 2 Front Squats + Push Press (climbing)
* Work to a moderate set.
3. 3-Position Squat Clean + Split Jerk (climbing)
* 12-14 minutes to work to a heavy set.
Accessory Work
For Time:
10-8-6-4-2 Bar Muscle-ups
5-4-3-2-1 Squat Clean and Jerks (climbing)
* Squat cleans at 70%-75%-80%-85%-90%
